August 21st, 2017

**backing off this week, then testing next week

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics (courtesy of CFM)
A. Strict muscle up transitions x3-5 reps x 3 sets – can be done on high rings, or feet elevated on a box
-OR-
Ring thing muscle ups x12-15 reps **add weight if you can
B1. Ring plank hold x 20-30 seconds x 3 sets **keep hollow position
B2. Reverse hyper on GHD x12-15 reps x 3 sets
C. Accumulate 3 minute deadhead from pull up bar (pronated grip) – every time you drop, perform 10 push ups

Barbell
A. Snatch from Pause @2″ off floor; 50×2, 60×2, 70%x2x4
B. Back Squat; (70%x3; 75%x2; 80%x1) x 2; all sets are OTM

Conditioning
3/2 Bar Muscle Ups
6 Burpee Broad Jumps
9 GHD Sit-ups
12 Dual KB Front-Racked Alternating Reverse Lunge @24/16kg each hand
15/10 Cal Ski
x 5 rounds @steady 70-75% effort

August 19th, 2017 – GG Mini Camp #2

11am:
For time:
6 OHS 115/75
12 Cal Row
24 DUs

12 OHS 115/75
24 Cal Row
48 DUs

24 OHS 115/75
48 Cal Row
96 DUs

Time Cap: 10 minutes
Advance Barbell 6’ each Round

1pm:
Every 90 seconds:
1 Rope Climb + 1 C&J Complex

*Complex = clean + hang clean + front squat + shoulder to overhead

Men’s weights: 155, 175, 195, 215, 235, 255, 275, 285, 295, 305
Women’s Weights: 115, 125, 135, 145, 155, 165, 175, 185, 195, 205

2:30-3pm
For time:
40 Deadlifts @275/185
20 Burpee Box Jump Overs @30/24”

Time cap: 6 minutes

When the clock reaches 8 minutes…

For time:
64 Pull-ups
21 Single Arm KB Push Press
100ft SB Carry
30 CTB
15 Single Arm KB Push press
100ft sb carry
18 Bar MU
9 Single Arm KB Push Press
100ft SB Carry

Time cap: TBA

August 18th, 2017

*We will be running another mock competition day this Saturday (workouts will be posted later today). If you will be joining us, please let me know, and perform the easier workout below. If not, please perform the second workout option.

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Option A (those doing Saturday)
A. 1 and 1/4 Front Squat – build to a single at 80-85% of Clean
B. Snatch; work up to a single at 80% quickly
C. 20 TGU @moderate weight, not for time
+
30 second Row @80-85%
30 second rest walk
x 10 minutes

Option B (those not doing Saturday)
A. 1 and 1/4 Front Squat – find a heavy single
B. Snatch; work to heavy single, based off feel for the day

Conditioning
20 minute amrap:
20 Power Cleans (135/95 lb)
20 Pull-ups
20 Cal Assault Bike

August 16th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics (Courtesy of CFM/PowerMonkey)
A. Kipping HSPU @5xx5 tempo x3-4 reps x 3 sets
B. EMOM x6
even – Support (on parallel bars) straight leg lifts x8-10 reps **no swinging
odd – Standing banded face pulls x10 reps @2121 tempo (red band wrapped around squat rack)
C. Skin the cat negatives – from inverted, break at hips first and slowly lower as far as possible focusing on relaxing the shoulders at the bottom, then let go, no pull back around x5 total reps **hold end range for 5 seconds before letting go

Strength
A. Tall Clean x4x4
B1. Single Arm DB OH Walk x 100ft/side x 3
B2. Single Arm Farmer’s Walk x 100ft/side x 3

Conditioning
5 minute amrap @80-85%:
4 Hang Power Cleans (155/105)
4 Shoulder to Overhead
8 Front-Racked Walking Lunge Steps
8 Bar-Facing Burpees

Rest 3 minutes, then…

5 minutes amrap @80-85%:
5 Sandbag to Shoulder
100ft Run w/SB on Right Shoulder
100ft Run w/SB on Left Shoulder
50 Double Unders

Rest 3 minutes, then…

5 minute row @80-85%

August 14th, 2017

*This Saturday, we will be hosting a second “Athlete Mini-Camp,” for those that want to take part in a couple of tester-style workouts, simulating what Jake might see at the upcoming Granite Games. If you can’t make it, there will still be a regular program for Friday and Saturday. However, since these days will be quite intense, we will be backing off a bit on Tuesday and Wednesday’s workouts. Details and times for Saturday will be provided in the next day or two, so please be on the lookout!

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics (courtesy of CFM)
A. EMOM x10
even – Strict ring MU x1-2 reps or False Grip Strict Ring Pull-up x 2-3
odd – Kipping ring muscle ups x3-5 reps or Kipping Ring Pull-ups (as high as possible) x 3-5
rest 3 minutes
B. EMOM x10
even – L-sit on p-bars x10-15 seconds (or tuck sit)
odd – Freestanding HS hold x10-15 seconds (or back to Wall HS Hold; try to work feet off wall and “float”)

Barbell
A. Snatch Balance + Overhead Squat; Heavy Single
B. Clean + Push Press; 1+2 x 3 @90-95% of last week’s heavy 1+3
C. Back Squat; 90%x1.1.1 x 3 sets; rest 30 seconds between clusters, rest 90 seconds between sets

Conditioning
27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips

August 12th, 2017

A. Power Clean + Push Jerk + Split Jerk; OT2minutes x 10 sets; build to a heavy based off feel
B1. Dumbbell Incline Hammer Curls x 10-12 x 3
B2. 100′ Forward Sled Drag (Heavy and Unbroken)
C. Sandbag Hold (200/150 lb) x 10-15 seconds OTM x 5

PM
5 minute easy run
+
200 Meters very hard
400 Meters recovery jog (don’t walk)
x 5
**same pace for 200m “sprints”
+
5 minute easy run